Easy Low Carb Keto High Protein Everything Bagels
This Easy Low Carb, Sugar Free Keto High Protein Everything Bagels are Gluten Free, Keto, made in under 30 minutes and perfect for anyone on a low carb diet, ketogenic diet or looking to increase your daily protein! These are also almond flour free made with simple ingredients!
You Can Enjoy a Bagel and Still Lose Weight (Even in Midlife)
I’ve got some news for you, friends — you can enjoy a bagel and still lose weight, even in midlife. Yes, really.
This low carb everything bagel recipe has been on my blog since 2015, and it’s still one of my most-loved recipes because it proves something I’ve been teaching for years: it’s not about cutting foods out forever — it’s about making smarter versions that actually work for your body.
Each bagel has about 134 calories and just 1.6 grams of net carbs, making it a fantastic option if you’re following a keto diet, low carb lifestyle, or my Midlife Macro Method™ approach.
And unlike many store-bought “keto bagels” filled with fillers and questionable ingredients, these are made with simple, real ingredients like coconut flour, flaxseed, sour cream, eggs, and everything bagel seasoning.
If you’re new around here, welcome. If you’ve been with me for years, you already know this truth:
Sugar and refined carbs are the real problem — not fat.
The real issue is the combo of sugar + refined carbs + fat, especially in ultra-processed foods. That combination wrecks blood sugar, appetite control, and hormones — particularly for women in perimenopause and menopause.
Fat itself has gotten a bad rap for decades, and yes, some of my recipes are intentionally higher in fat. That’s not a mistake — it’s strategic.
I shared the very real struggles I’ve had, you can read about them here. While it hasn’t been easy as far as what I’ve wanted to accomplish, it has been a learning experience. All the ways I know my body has changed and how to do things a bit differently to see results I want to see.
Here are some of my higher fat recipes; Pumpkin Cheesecake Mousse, Apple Cream Cheese Muffins, Cauliflower Breadsticks!
How My Body (and My Approach) Has Changed Over the Years
I’ve shared openly about my struggles over the years, and if you’ve followed my journey, you know this hasn’t been linear or easy.
I started sharing my sugar-free journey over 14 years ago in 2011, and the way I ate back then looks very different from how I eat today. The principles are the same, but my body has changed — especially in midlife — and my strategy had to change too.
After having my third child about 20 years ago, weight loss became harder, but it was still doable. As long as I tracked my food and stayed disciplined, I could lose weight. Back then, I could even enjoy small amounts of whole wheat flour, honey, or natural sweeteners without major issues.
Then came blogging full-time.
You know the drill…
“Just a bite to test.”
“One more taste for texture.”
“It’s my job, right?”
Those little bites add up.
The weight didn’t really creep up until I started writing my cookbook. It happened slowly and sneakily — a pound here, another pound there — until suddenly I was 10 pounds heavier by the time summer rolled around.
I truly believed I could just exercise it off.
Wrong.
Did. Not. Budge.
For months, I did everything I thought I should be doing — exercising more, eating “healthy,” staying busy — and nothing worked. If you’re in midlife and nodding your head right now, you know exactly how discouraging that feels.
What Midlife Taught Me About Food, Fat, and Satisfaction
As I’ve gotten older — and through years of recipe testing, coaching women, and paying attention to my own body — I’ve learned a lot.
First, gluten is no longer something my body tolerates, which is why you’ll notice my recipes are now entirely gluten-free. That wasn’t a trend decision — it was a health decision.
Second, I learned that satisfaction matters more than restriction.
What actually keeps me full, energized, and stable is:
- Healthy fats like extra virgin olive oil, avocado oil, coconut oil
- Adequate protein
- Low carb, whole-food ingredients that don’t spike blood sugar
This is exactly why my approach evolved into what I now teach as the Midlife Macro Method™ — a strategy that emphasizes higher protein, moderate fat, and controlled carbs, instead of the very high-fat keto approach that stopped working for me in midlife.
So yes — many of my recipes still include fat, but now they’re balanced with protein and purpose, not excess.
Why You Don’t Have to Give Up Bread (Yes, Even Bagels)
One thing I want you to hear loud and clear:
You do NOT have to avoid bread forever when you make it low carb and blood-sugar friendly.
This keto bagel recipe is a perfect example.
These bagels are NOT made using a fathead dough base which often uses almond flour, mozzarella cheese, cream cheese, eggs, baking powder, and everything bagel seasoning.
BUT these still bake up with a chewy texture, hold their shape beautifully, and store well in an airtight container for the week — making them perfect for meal prep.
I’ve tested this recipe every which way:
- Swapping sour cream for heavy cream (too soft)
- More flaxseed meal, less coconut flour (not great flavor)
- More coconut flour, less protein (wrong texture)
This version is the best balance of taste, texture, and satisfaction I’ve found.
Will it taste like a white flour, sugar-laden bakery bagel?
No — and it’s not meant to.
But for a low carb bagel recipe that supports midlife weight loss, stable energy, and fullness, these absolutely deliver.
The Perfect High-Protein, Low Carb Breakfast
Slice one of these bagels, toast it, add a little butter, and top it with:
- A fried or scrambled egg
- Some bacon or sausage
And you’ve got a high-protein, low carb breakfast that keeps you full for hours — without blood sugar crashes or cravings.
These bagels make 12 per batch, which makes them ideal for busy weeks, breakfast sandwiches, or even bagel bites.
Low carb doesn’t mean deprived.
Healthy fats don’t need to be feared.
And midlife doesn’t mean you’re broken — it means your body needs a smarter strategy.
This recipe has stood the test of time for a reason.
Here are some other recipes you might like:
Here’s the link to the donut pan I purchased for the recipe.
Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.
If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?
Easy Low Carb Keto High Protein Everything Bagels
Ingredients
- 12 eggs
- 1/3 cup sour cream
- 1/4 cup ground flaxseed
- 1/2 teaspoon sea salt
- 1 teaspoon baking powder
- 1/3 cup coconut flour
- 1 cup protein powder or 2- 1/4 scoops (86grams)
Seasoning Topping
- 1 teaspoon dried parsley
- 1 teaspoon dried oregano
- 1 teaspoon dried minced onion
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried basil
- 1/2 teaspoon sea salt
Instructions
- Preheat oven to 350 degrees.
- In a stand mixer with the paddle attachment add the eggs and sour cream and blend until combined well.
- In a large mixing bowl whisk the flaxseed, salt, baking powder, coconut flour and protein powder together.
- Slowly pour the dry ingredients into the wet in the stand mixer until incorporated.
- In a small bowl whisk the seasonings together for the topping. Set aside.
- Grease two 6 capacity doughnut pans liberally.
- Sprinkle about 1/4 teaspoon of the seasonings directly into each section.
- Pour batter evenly into each.
- Evenly sprinkle the rest of the seasoning mixture onto the batter of each bagel.
- Bake bagels for 25 minutes until golden brown.
- Cool slightly then remove from pan. Keep refrigerated until ready to toast and serve with your favorite toppings, or make a breakfast sandwich with a fried egg, and bacon!
Video
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach, and certified Life Coach. She has been Sugar Free & refined-carb free for 20 years and is the author of four cookbooks: Sugar-Free Mom, Naturally Keto, The 30-Day Sugar Elimination Diet, and her newest release, Good, Better, Best (2025). Her work focuses on helping women detox from sugar, eliminate cravings, balance blood sugar, and lose weight while enjoying delicious, nutrient-dense whole foods. Brenda is also the creator of the Midlife Macro™ Method and the weekly Midlife Macro Meal Plans™, designed specifically for women in perimenopause and menopause who want simple, high-protein, low-carb meals to support hormones, metabolism, and long-term health.She is the founder of the Sugar Free Fresh Start course and the Sugar Free Mom Tribe membership.
Your comments say — “I’ve tried subbing the sour cream for heavy cream and they came out too soft. ”
But the recipe ingredients call for sour cream, not heavy cream.
Right so exactly what I said, I swapped (subbed) the sour cream in the recipe with heavy cream just to see the difference and they were too soft, hence I stayed with the sour cream in the recipe and that is exactly what you should use.
My donut pan is only a 9 capacity so I used the extra batter to make small pancakes that I intend to use as sandwich bread. This is the second time I’ve made your recipe and it’s amazing! Thank you!
thank you, great idea too!
What is xyngular? Any subs for this
Can I substitute whey protein powder with egg white protein powder? Wouldn’t use the same amount, bc Maria Emmerich says to use half the amount of egg white protein powder compared to whey protein powder in her recipes. Thanks!!
I’ve not tried subbing it, let me know if how it works for you.
Recently started low-carbing. Just made these in a muffin pan (made about 18 of them). My protein powder was vanilla flavored so I decided not to season the tops in a savory fashion. I am eating them with sausage right now, I approve! The smaller muffins are also a great way to have less carbs per (I figured with 18 muffins and the powder I used… each is between 1 & 2 carbs). Thanks for the recipe!
B
I tried your bagel recipe and sorry to say it didn’t taste like a bagel and the consistency was nothing like a bagel. It was more cake like. It might be good as a donut. I’m gonna try to make it sweet and put a glaze on it and see how that turns out
Hello Brenda,
Can I substitute any other protein powder for the whey protein; such as soy or rice protein, or even another gluten-free flour of any kind? I’m allergic to dairy. Thank you!
I’ve not tried another sub for the whey protein but I would like to say yes, that would work. The whey protein powder acts like gluten would in baking. Please let me know if you do sub it and how it came out.
Hi! I’m new here – and new to the Sugar-Free Life (! yes, all caps, lol). Wish I’d done this years ago… But I do have a question – the link you share for the whey protein powder goes to one with vanilla flavor. Is that the one you use for this recipe? Just making sure because I want to stay true to the recipe. Can’t wait to try these!
I linked in the recipe to the one I use now.
Do you think that egg beaters will work instead of whole eggs? I am on weight watchers and 4 points a bagel is still more than I want to spend.☺️
I think that would be ok.
i made these this morning, yum!!! I did not have coconut flour so I used 3 tbsp of almond flour and 22g of tapioca flour in its place. I used 4 eggs, and 1 scoop vanilla protein powder. I halved the recipe. The bagels were amazing and flavourful! Only down fall was the thickness, would want them fluffier and fuller next batch. My batter was quite runny going into the donut pan. My halved recipe made 8 bagels. 81 cals. 4.1 fat 4.6 carb 7.8 protein.
Thanks so sharing you adaptions!
I’ve been looking for a low carb bagel recipe. These look great. Just wondering if you think it would work to use ground chia seeds instead of the flax? I have to limit my intake of flaxseeds. Too estrogenic. 🙁
I cannot wait to try these! I’ve lost 55 lbs on low carb in less than a year and, with 20 more to lose, I am craving bagels!
I use Xyngular and have a vanilla protein powder. Is the protein powder you use vanilla or plain? Think it will work?
Either protein powder will work although you may still taste the vanilla but otherwise it will still work.
I made a blueberry version by leaving out the herbs and adding some frozen blueberries which had been thawed. No extra sweetener was necessary. We loved them! I cannot wait to try many other variations from your top-notch recipe.
Can you substitute the sour cream for Greek yogurt?
yes that would be ok
Has anyone tried boiling the shaped dough then baking to finish as you would a traditional bagel? im after the texture of a real bagel…
I have been looking for some kind of bread alternative for some time, so I figured that I would give these a try. I didn’t have any of the ingredients on hand, so I set out to buy everything. I figured that it would be no big loss if I didn’t like it. Who can’t use the extra coconut flour in their house?
I followed the recipe to a “T”, using all of the exact ingredients that were listed. My conclusion…? I’m not sure what I think about these. First, the vanilla in the protein powder can be tasted which gives the “bagels” an oddly sweet taste. So they’re not quite sweet enough to be a doughnut, but not savory enough to be considered a bagel. They’re in this odd in-between place that made me have a tough time eating them. Something else that was strange was the act of trying to swallow them. I know that sounds weird, and it was! I am still struggling how to describe the texture. They weren’t crumbly, yet they were very dry. They were also soft, so that wasn’t the issue. I broke a piece off and put some butter on it, and it was still hard to chew and swallow. It felt like something really dry with a layer of butter… I cut another piece off, sliced it in half and toasted it in a pan with some butter, and added some sliced chicken breast and some herb and olive oil deli dressing. Same thing.
I am going to attempt to make them again some time this week, but do as another reader suggested and make it with almond flour. I feel like this recipe will be a win if it just didn’t have that weird taste from the protein powder and a little bit of a different texture.
Maybe you should purchase an unflavored protein powder.
I thought about that at first, but I read another comment where you mentioned that you used vanilla and weren’t able to taste the flavor. I figured what the heck and gave it a shot. I have the almond flour on hand so I am going to give that a go first. If that doesn’t work then I will try to find some unflavored protein powder. 🙂
I only had vanilla protein powder so I skipped all the seasonings and sprinkled some Splenda brown sugar and cinnamon instead. They were delicious. Sweet instead of savory and awesome with cream cheese. Thank. You for the recipe.
Can I substitute wheat flour for the protein powder? We don’t have issues with wheat, and I’d rather not buy something that we’d rarely use.
Or maybe flaxseed meal instead of the protein powder?
Maybe try half flaxseed and half wheat flour.
These look great, but what doe the 2-1/4 mean under protein powder. Thanks
It’s 1 cup of protein powder OR 2 1/4 scoops using the scoop cup they provide in the protein powder.
Looks amazing. But every time I try to bake bagels, they get stuck in the pan and disintegrate – even with copious buttering. Any suggestions?
Just wondering what could be used in place of the sour cream – I am dairy free and was wondering if you could possibly suggest an alternative ? Thank you
Why not try canned coconut cream? It’s pretty thick and would work like sour cream I think.
Ok great thanks for the option – will try this today 🙂 super excited !!
I tried these today. Only protein powder I had was chocolate mint. Figured that wouldn’t blend well with oregano, so I subbed the powder for a half cup each of coconut flour and almond flour. And I only had 11 eggs and we had a snowstorm last night so trekking to the store would have been pointless so I added a half cup of water for the missing egg. They were a little dry but not bad overrall. I have a batch baking now with fresh grated cheddar on them. Thank you for sharing your recipe.
what great modifications you made and so daring, not sure I would have wanted to sub so many things hoping it would work, good job!
oh wow yummy bagels, looks amazing delicious…:-)
Could almond flour be used in the place of coconut flour?
I wish I could tell you positively but I can’t say for sure as I have not tried that substitution.
Made these today, they are great! Can’t wait to try one with a fried egg on top in the morning, or maybe some avocado. YUMMMM!!!Thank you for sharing:)
Thanks for coming back to share how you liked it!
I just came across a recipe of yours on pinterest and then looked at your website and honestly, I feel like I just hit the jackpot! So many great recipes and helpful suggestions! My husband and I both had weight-loss surgery and I try to be vigilant about low-carb, high-protein but mainly low-sugar recipes in order for both of us to maintain our weightloss. I will be trying this bagel recipe in the next few days .. can’t wait 🙂
Is Whey Protein Concentrate (powder) the same thing you are talking about, or is it something different? I have Bob’s Red Mill Whey Protein and I really hate to go out and buy yet another product. I use the whey protein in a pizza crust I make, so just wondering if this could be subbed for what you use? I’d really love to try these!
That’s the same, that will work.